Growing up, vegetables were frozen out of the bag, mostly corn, peas and carrots, and Iceburg lettuce with tomato for a salad.  Oh, and I can’t forget white Idaho baking potatoes.  Over time I started experimenting with new (to me) varieties and preparations of vegetables.  I was motivated to do this because I heard that vegetables were low in calories and would fill me up and help me lose weight.  Later I learned that food is medicine and consuming vegetables is one of the best things I could do for my health.


My story might be familiar to you too as green vegetables are the most commonly missing food in modern diets. Learning to incorporate dark leafy greens into the diet is essential to establishing a healthy body and immune system. Greens help build your internal rainforest and strengthen the blood and respiratory system. When you nourish yourself with greens, you naturally crowd out the foods that make you sick such as foods high in saturated fat, sugar, sodium, preservatives, chemicals, food dyes, and processed convenience foods.  Vegetables have helped me crowd out all of that plus wheat and dairy containing products which cause inflammation and a more acidic environment in the body.  Leafy green vegetables are high- alkaline foods. Alkaline minerals in our bodies neutralize acidic conditions caused by the environment. Green vegetables help replenish our alkaline mineral stores and filter out pollutants. 


Nutritionally, greens are very high in calcium, magnesium, iron, potassium, phosphorous, zinc, and vitamins A, C, E, and K. They’re loaded with fiber, folic acid, chlorophyll, and many other micronutrients and phytochemicals. Although choosing organic is recommended, eating non-organic greens is still preferable to not eating any greens at all. (Visit the Environmental Working Group for a list of Dirty Dozen and Clean Fifteen) And, like the frozen vegetables of my upbringing, frozen can be better in some cases than non-local out of season vegetables that have traveled hundred’s or thousands of miles and lost nutrients on the way.  If you are buying frozen vegetables, be sure that they contain just the vegetable, no added salt, sugar, butter, or sauces.

Green vegetables help with:

Blood purification

Cancer prevention

Improved circulation

Strengthened immune system

Promotion of light, flexible energy

Improved liver, gall bladder, and kidney function

Less congestion and mucus, especially in lungs

Promotion of healthy intestinal flora

 

EXPERIMENT WITH GREENS

There are a wide variety of greens available year round, so explore options that you can enjoy and eat often. If you get bored with your favorites, be adventurous and experiment with new greens that you’ve never tried before.

Common options include bok choy, napa cabbage, kale, collards, watercress, mustard greens, broccoli rabe, and dandelion. Arugula, endive, chicory, lettuce, mesclun, and wild greens are generally eaten raw, but can be consumed in any creative way you enjoy.

Spinach, Swiss chard, and beet greens are best eaten in moderation because they’re high in oxalic acid, which inhibits the absorption of calcium. Rotate a variety of fresh greens in your diet to get the maximum benefits.  Try this sautéed Swiss chard and onion recipe.

Raw salad of course is also a convenient preparation for greens. It’s refreshing, cooling, and supplies live enzymes.  Just watch the dressings.  My favorite is olive oil, balsamic or red wine vinegar, lemon juice and Dijon mustard shaken in a jar.


COOKING GREENS

Try a variety of methods like steaming, boiling, sautéing in oil, water sautéing, or lightly pickling (as in a pressed salad). Boiling helps greens plump and relax. Boil for under a minute to avoid losing nutrients in the water. You can also drink the cooking water as a fortifying broth or tea if you’re using organic greens. Steaming makes greens more fibrous and tight, which helps you feel fuller, longer. This is a great way to curb cravings for those trying to lose weight.

I hope you take on the challenge to eat more greens in 2017 – cheers to your health!

 

Have you noticed that the portion of food you place in front of you generally tends to get eaten. It’s just the way we’re wired.  Multiple studies have shown that if you place the same plate of food in front of someone with a blindfold, and another person without a blindfold, the one without the blindfold will eat more.   

I had to learn proper portions and I still have to remind myself from time to time, especially when something is so delicious, or I've let myself get too hungry.  But learn I did because eating too much food in one sitting just doesn't feel good, and it is hard on your body. Here’s why:

·       Food is meant to be spread throughout the day. Overdosing on too much food at one time causes pain, upset, and sluggish digestion.

·       A surge of glucose is released into your blood. Your pancreas has to work overtime, pumping insulin through the body to absorb all that extra glucose. This can make you feel spacey, weak, irritable, or headachy.

·       Thinking there is some type of emergency, your adrenal glands go into “fight or flight” mode and release adrenaline and cortisol, which is the body’s natural response to stress.

·       When your blood sugar levels finally plummet, you experience wicked cravings for more food—specifically simple carbs or sweets.

·       Research has found that immune system function is affected for at least five hours after consuming large amounts of simple carbohydrates.


5 Tips to Kick Portion Distortion

·       Don’t over order – go for salads, soups, and appetizers, which are typically more reasonably sized than entrees.

·       Choose high-fiber foods like vegetables, fruits, beans, and whole grains to keep you feeling full and energized.

·       Chew well to aid digestion and give your brain time to register you’re full before you overeat.

·       Get enough water. Often we mistake thirst for hunger.

·       Carry your own snacks. Stock up on snack-sized containers and fill them with baby carrots, air-popped popcorn, or nuts.


Start now to practice these tips.  The holidays are right around the corner.

Thomas Jefferson called coffee “the favorite drink of the civilized world." But talk to a health coach and they might show you another side to coffee. Coffee’s got it’s benefits, but it also has drawbacks. I always take an individual approach with my clients and for some, coffee works in moderation, and for others, it’s not right for their overall health and wellbeing, especially if they are coping with or healing from adrenal fatigue, IBS, GERD, improper diet, high blood pressure, poor sleep, uneven blood sugar, feelings of stress, and all sorts of other conditions (see hindrances below). Here are some health benefits and hindrances to consider. Read More

I know what I like to eat. This may be a simple statement, but during my "dieting" days, I just ate the typical "diet" food like low fat cottage cheese, "lite" whole wheat toast with jam of course, not butter - oh no, that's fat, and the list could go on of foods I ate because I thought they would help me lose weight. I learned to eat the packaged diet foods and tried to enjoy them because I was motivated to do what I needed to do to lose weight. If you asked me what I liked to eat, or enjoyed eating, I didn't have an answer. There was nothing I really enjoyed eating when I was on a diet, except of course if it was a "cheat" day! My thinking was all wrong about how to be healthy. Enjoying simple, fresh whole foods have now sustained me and helped me maintain my weight without gaining weight back as I used to do whenever I stopped "dieting". Now, I just eat real food, mostly plants, when I'm hungry, until I'm satisfied. Read More

Tonight I’m headed out to a friends’ house for dinner. There will be four couples total and everyone is bringing a dish or two. It’s a reoccurring picture and the best way to operate so all of the work is not on the host(s). What’s funny about making the dishes is that some of us follow a Vegan diet, some are gluten free, and a few are meat lovers. Some of the Vegans are gluten free, and some are not. It makes for an interesting challenge to try to please everyone, but I do it all the time with my own family, so no problem. Read More

When asked what I wanted for my birthday this year, I told my family I’d like cooperation, patience and an open mind in order to have us each create a vision board. Now for some families, this is just how they role. They’ve got a family mission statement, have weekly family meetings, parents put aside their needs and take time to listen to their kids, the TV is off during family meals, etc. Okay, I really don’t know any family like that, but that would be my ideal. So, when my husband said “What’s a vision board”, and I started to explain, I could see the resistance in his body language. Read More

When I turned the calendar to May two weeks ago, it was as if my social life just blossomed just as all of life outside was blossoming. I am grateful for all of the get-togethers, friends, family and celebrations this month, however, with these events comes more food and drink choices and temptations. Fortunately, over the years I’ve learned that feeling good out-does the feeling of being tired, hung-over, bloated, and gaining weight. Recognizing the frequency of social occasions, making good choices, and planning meals home and out has become a way of life that helps me maintain my weight and energy. It’s also a great way to be good to myself. Here are some tips I use when out at a family house party, picnic, or BBQ: Read More

 

Recently I was asked to do a talk about the mind and body connection.  As I researched what areas I’d like to focus on, I remembered learning about the history of the “mind and body problem” and how the mind and body are inseparable.  When studying Psychology in college, I hung onto this idea and I think it has shaped my future and belief in the ability for us to determine our health and wellness and heal ourselves.


Our mind effects how our bodies are.  Our mind is our mental state - our thoughts, emotions, beliefs, attitudes, and images.  Each mental state has a physiology associated with it, and positive or negative effects can be felt in the physical body.  For example, a state of anxiety in the mind produces stress hormones in the physical body.  These stress hormones can then cause other physical ills such as adrenal fatigue, weight gain, hair loss, skin irritation, memory and concentration problems, interference with sleep, headaches, and upset stomach.  So instead of taking a pill to mask the symptom, we must get to the cause, in this case anxiety, and reduce anxiety through mind and body healing therapies.


Doctors, scientists, and philosophers have pondered the mind and body connection for centuries.  Until the 1800’s and before the advent of pharmaceutical drugs, and other medications, it was standard for people to take care of themselves using the mind and body connection.  Getting out into the sunshine, fresh air of the mountains, or to seaside resorts, using hot springs, relaxing with nature, spending enjoyable time with loved ones and friends, and using good food as health tonics were often recommended by doctors.


Over the past 20 years, science has documented the benefits of mind and body therapies for issues such as anxiety, depression, chronic pain, headaches, and coronary artery disease.  Mind and body therapies have also shown to help the immune systems’ ability to fight infection, defend against disease, ease symptoms of chemotherapy, and help lessen localized pain in cancer patients.  The National Institutes of Health (NIH) now recognizes the mind body connection and related therapies.


The most widely popular and growing mind body therapies include yoga and meditation.  Others include biofeedback, Tai Chi, Qigong, relaxation, hypnosis, and creative arts such as music, dance, and art therapy, guided imagery, patient support groups, and cognitive behavioral therapy.  Programs are popping up all over, and some are even being covered by health instance.



What are you doing for your mind and body connection and how has it helped you?  I’d love to know so leave a comment.

 

I know I killed my gut bacteria over decades of drinking diet soda, eating processed food containing artificial sweeteners, food dyes, and chemicals banned in other countries, eating white and even whole wheat bread, and using vegetable oil in cooking.  I am now at a point after four years of eliminating these foods, as well as dairy products, and healing my gut with fermented foods and probiotic supplements that I have better digestive health, more energy, and no more food cravings.  It might seem to some a bit extreme to cook all fresh foods, mostly organic, not to eat gluten, dairy or factory farmed meats, but when you are unhealthy and find your way to better health, this is what I want to do to be and stay healthy.



No doctor helped me with this transformation.  It was a health coach who had a similar background as I had who offered me an elimination diet and I was enlightened!  That led me to attend nutrition school to study and become a health coach myself.  Over the course of that year in school, I was my own experiment in trying different foods, learning about pesticides, oils, factory farming, acid/ alkaline balance, mindfulness, and so much more.  I discovered I had IBS, Leaky gut, candidiasis, and have a dairy and gluten allergy or sensitivity.  No doctor confirmed this or did any medical tests, I just healed myself with the information I learned and knowledge I gained. 

 

Through my health coaching practice, I have helped other people with these and other health issues including lowering cholesterol and avoiding needing to take medication, losing weight, no longer needing medications for rheumatoid arthritis, depression, poor sleep, and high blood pressure, clearing up skin conditions, feeling more energy, improving relationships with loved ones, and more.

 

Why am I telling you this?  I am a pretty private person and laying this all out there for everyone to read and know about me is a bit unnerving, but I want people to know what is possible with health coaching.  When you decide to work with a health coach, you are not buying a product, you are buying your future health and happiness, but you have to do the work too.  There is no magic pill for health and happiness.  Each one of us is so unique and a health coach is your trusted confidant and helper along the journey. The relationship with your health coach is like no other.  Your health coach not only looks at symptoms and illness or disease like your medical doctor would, but also looks at behaviors, beliefs, hopes, and even fears and emotional pain.

 

I became a health coach to help people feel better, remove pain and suffering, achieve happiness, and live life to their true potential.  I am so proud to be a health coach.  It sounds miraculous but it is not, it is just getting clear on what you want, and having support and help to get there.

Which is better, being right or being at peace?  My husband and I just recently celebrated our 20th wedding anniversary. Through the years we’ve had our share of arguments and disagreements.  We have a joke about remembering the address of our first apartment.  He insisted he was right about the street number and I insisted I was right about it.  One year when we went back to the apartment and visited we discovered who was right, and every time I turn out to be right about something, he repeats the address – just an inside joke that he acknowledges sometimes I am right. 
 

In the middle of a conflict with a friend or loved one it is easy to lose perspective and forget this question of being right or being at peace.  It can mean the difference between nurturing a relationship and damaging it.  And with practice you can create healthy relationship habits that carry through even the toughest of times.



Here are three simple tips for coping with conflict:

 

Keep the conversation solution-centered.

Many times in an argument both people push each other to only see the problem – one person harps on a mistake or a bad habit, and the other person becomes defensive of their behavior.  Instead focus on positive solutions that will minimize drama and place you and your loved one on the same team, not pitted against each other.  Sometimes agreeing to wait and discuss the issue at another time when each person has ad a chance to calm down, think about the problem and possible solutions or compromises, and come back to discuss it at a later time.

 

Conflicts repeat themselves.

Many arguments grow from a reoccurring conflict.  Perhaps you and your loved one fundamentally disagree on a sensitive subject, or they handle situations differently and it rubs you the wrong way.  Engrained differences in character and perspective can lead to a loop of endless arguments.  Fighting about it again and again does not usually resolve the root of the problem.

Try bringing the conversation to the next level – acknowledge that you both may never be on the same page about the issue.
 
How can you create a pattern that’s productive and supports the relationship?  Is one of you willing to compromise on this problem?  Or perhaps you can agree to trade-off so one person isn’t carrying the entire burden of the problem.

 

Forgiveness.

Sincere forgiveness can be a tremendous relief and a simple strategy to overcome conflict. Remember everyone is human, makes mistakes, and comes into their relationships with a different perception of the world and their place in it.  Take your entire relationship with this person into consideration and ask, “Is focusing on this conflict good for me? Will the relationship progress with this conflict?”  If the answer is no, simple forgiveness might be the answer.